Friday

Compass CrossFit – GPP WOD

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Dec. Warm-Up (No Measure)

3 Rounds of:

30 sec. Handstand Hold

5 Strict Pull-ups

10 Push-ups

10 Lunges

10 Sit-ups

*20 Burpee penalty if time cap is exceeded.

Metcon (AMRAP – Rounds)

EMOM, 10:

5 Calorie row

5 Burpees over rower
@5 minutes move to 7 if possible.